125 min
Warm up for 20 min

1.MU
- Drills
- MU 12x1 + 4x2

2.Strength
A. Weighted chin up
4x3
- New set every 2 minutes
- 12 kg

B. Strict pull & push capacity - for quality:
15-9-6-3
Strict chest to ring pull ups
Strict HSPU > knees on 24" box

3.Conditioning
Row progression
- Not done